"Definitely worth the 30 min drive up!"

-Patricia Wang, Diablo CrossFit 




The 7 Sacred Rules at AllStar

At CrossFit AllStar we commit to live the following:

  1. I promise to do my best. My best will vary from day to day, minute to minute. But in that minute I will do my absolute best.
  2. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. Then I rest and live to fight another day.
  3. I may struggle, curse and cry but I will never quit.
  4. I will never criticize or beat myself up for what I can't do today. I will just try again tomorrow.
  5. I promise to believe in myself, beginning each workout with the thought that "I can do this!"
  6. I show up to my workouts because I am committed to my health. My commitment to health is an act of self-love.
  7. I acknowledge that my diet is the most important part of my program. The cleaner it is, the better I do.
CrossFit Journal: The Performance-Based Lifestyle Resource


Where is CrossFit AllStar? Waimea/Kamuela, Big Island, Hawaii


9/19/11 It's OK For a Beginner to Look Like a Beginner

-Posted by KC

This thought has come to mind in the gym this last couple of days. Being the 'new' CrossFit gym on the block, I have heard some folks say that they 'need to get in shape' before they come to a class here. I hear this in the school parking lot, at the grocery store, and from passers by walking in front of AllStar. Nothing could be further from the truth! The most wonderful thing about CrossFit is that it is scalable for ALL fitness levels, for REAL! If you don't believe me, please ask any of the folks you see in the pictures on this site that train here. ALL KINDS of folks, young and old, at all stages of life. CrossFit is here for ALL. It is the greatest feeling to train side by side, with male and female, all age groups, all levels, in the same class doing the same workout with modified loads or slightly modified movements. It is so cool! Be careful not to let your mind sabotage you or talk you out of something you know you want. We are here for you!

For more on this topic click here and you can read our Testimonials, What Makes Us Different, and Our Principals.

How many other CrossFit Affiliates have chickens out back?

While helping my kids with their homework on the gymnastics mat today, I noticed my feathered friends and their interesting sounds. Hawaii is definitely a special place. So blessed!

Workout of the Day

10 Rounds

10 Burpee

10 Knees to Elbows

10 Box Jumps



9/18/11 CFAS Sunday Olympic Weightlifting Club

-Posted by Josh

CrossFit AllStar Sunday Oly Club

The AllStar Oly Club converged on the gym today to develop their skills. Arjun reviewed the different ways of getting a barbell overhead; strict press, push press, push jerk, squat jerk and the split jerk. After some video and discussion we grabbed some pvc bars and ran through technique and cues. When we grabbed some barbells and started putting on weight we realized that some refreshing on clean technique was in order. We all took turns doing cleans while the possee critiqued and offered constructive tips. Then we added weight and started jerking our loads overhead, no pun intended. Some gravitated to the squat jerk while others felt more comfortable with the split jerk. We completed 5 rounds of 3 consecutively heavier lifts until we were near our maxs. We videoed each other so everyone could see themselves and make corrections.                         

These lifts look simple when done correctly. However, many different body positions and explosive movements must be coordinated and synchronized to create a nice lift. When it all comes together the bar flies from your knees to the top of your shoulders with hardly any effort. In the jerk, when you drop under the bar and stand tall with a heavy load overhead you know you can tackle the next hurdle life throws at you with ease. Props to Marta, Tam, Layne, Arjun and Don for throwing down, next week the bar will fly up on its own!

Workout of the Day

Rest Day

Come to AllStar Yoga at 4:30pm!!!


9/17/11 AllStar Becomes a Movie Theater & "Fight Gone Bad"

-Posted by KC

We turned our box into a movie theater!

This month's pic was "Fat, Sick and Nearly Dead", an inspiring story about an Australian who cures himself of disease by ingesting high concentrations of micro-nutrients through juice fasting. Amazing how quickly the body can heal itself when given the right high quality, non processed, nutrient dense plant foods.

The gymnastics mats were pulled out for an AllStar slumber party complete with pillow fight warm up.

Della, after a long hard day and a movie.

Workout of the Day

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) (Double Unders were subbed for rowing in todays workout)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

While the adults do Fight Gone Bad, CrossFit Kid Koai'a does his own CrossFit workout, that he programed himself on his own, WITH recorded measurable results. RIGHT ON!!!!



9/16/11 FREE Intro Friday Community Class Grows

-Posted by KC

"It is not how strong you are, it is, how are you strong." - Leesa Robertson, Waimea Middle School english teacher, and new AllStar Athlete.

CrossFit Level 1 Certified Trainer, Tammie Akau joins AllStar today! We are stoked to have her become part of our AllStar family!

FREE Intro Friday Community Class GROWS!

We had a grand turn out for our 4:30pm Community Class today! This is a great way to introduce yourself to CrossFit and get a taste for what we do here at AllStar. The workouts are lighter than a regular all levels class but you should expect to learn a lot about what CrossFit is, why we do what we do, and how to scale appropriately for your fitness level. Only problem is, where's the guys?!?! It seems to always work like this, the women are brave enough to show up first, the guys follow....Remember CrossFit is for everyone, but you've got to WANT to put in the effort and want to work hard. Determination will serve you well. Progress is inevitable.

Friday Community Intro Class goofballs!

They learned how to Box Jump......

They learned how to do a Pull Up.......

And then they hit the workout!


Workout of the Day (All Levels Class 11am & 5:30pm)

For time:

15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

SUB: 10 Ring Rows = 1 Rope Ascent

Scale Loads as Needed




9/15/11 CrossFit Kids AllStars

-Posted by KC

CrossFit Kids AllStars learn the Deadlift today, with "Angry Gorilla" back.

Super CrossFitters Jessi and Riley! Jessi pulled me asside today to show me her inversion on the rings, I am so proud of her!Not only can your kids come to AllStar and monkey around or do homework in our 2 story kids cage while parents work out, they can also get in on the action by joining CrossFit Kids AllStars! I am KC Stallsmith, owner of CFAS and a certified CrossFit Kids Trainer and I offer the first, and only CrossFit Kids Affiliate on the Big Island as of yet. I am honored to be following the CrossFit Kids Curriculum set up by Jeff and Mikki Martin of Brand X Fitness for CrossFit Inc. This is a comprehensive curriculum taking a child through all the major functional movements like the Squat, Push Up, Pull Up, Press, Deadlift and so on, delivering all of this education wrapped up in FUN! Our CrossFit Kids program is new, but from what I've seen so far, these kids LOVE it and they don't want class to end even though they are a sweaty mess!

This program redefines how our kids view fitness. My daughter will NOT grow up thinking that the model on the cover of a fashion magazine is the ideal. That is no longer true and I am here to teach young girls and boys that fitness is how you feel, how strong you become in mind and body, and how much increased work capacity you can perform over broad time and modal domains (see our definition of fitness). At AllStar we are teaching our kids perseverance, strength, goal setting, sport, and measurable results that will last a lifetime. Our kids are CrossFit strong!

New AllStar Athletes Tracy and her son Wolfgang. Wolfgang took the CF Kids class, and then stayed to train with Mom! SO COOL!

CrossFit Kids Workout of the Day

Skill Work: The Deadlift

3 Rounds:

3 Superman Log Rolls

3 Rock and Roll up to standing

3 Knee Tucks on the rings



Max Height Jump


Push up

Game: CrossFit Dodgeball

Workout of the Day (Adults)

10 Handstand Push Up

10 Knees to Elbows

10 Side Box Jump (10 jumps)

10 Sit Ups